Many people don’t realize that blood pressure tends to rise early in the morning.
This natural spike usually happens between 6 a.m. and 10 a.m., and while it’s a normal process, it can be risky for those with high blood pressure, also known as hypertension.
For some people, this morning surge can be dangerously high, increasing the risk of heart attacks and strokes.
Understanding why this happens and how to manage it can make a significant difference in heart health.
Researchers have found that blood pressure follows a daily rhythm, rising and falling at certain times of the day.
This cycle is closely linked to the body’s internal clock. Blood pressure is generally lower during the night when we are asleep.
As the body starts to wake up, it triggers the release of certain hormones like adrenaline and cortisol. These hormones help prepare the body for the day, but they also cause blood vessels to tighten and the heart to pump faster, leading to a rise in blood pressure.
A study published in Hypertension explained that this natural hormone release is the main reason for the early morning increase in blood pressure. For most people, this rise is harmless. However, for others, the spike is much more dramatic.
Researchers from the American Heart Association have noted that this sharp increase can put extra strain on the heart and blood vessels, making heart attacks and strokes more likely—especially in those with existing heart conditions.
Several factors can make this morning rise in blood pressure worse. One major factor is lifestyle. For example, eating a diet high in salt or not getting enough sleep can raise the risk of blood pressure problems. Stress is another key contributor.
When someone is stressed, their body releases more hormones that tighten blood vessels, causing blood pressure to go up. A study conducted in Japan found that people with high levels of stress had much higher morning blood pressure compared to those who were more relaxed.
The timing of blood pressure medication also plays an important role. Many people take their medication in the morning, but studies suggest that this might not be the best time. Research published in The Journal of Clinical Hypertensionshowed that taking certain blood pressure medications at night could help reduce the morning spike.
This approach is known as “chronotherapy,” which means matching medication timing with the body’s natural blood pressure rhythms. By doing this, the medicine can work more effectively during the hours when blood pressure tends to rise.
Thankfully, there are simple ways to manage this early morning rise in blood pressure. A balanced diet and regular exercise are very effective in keeping blood pressure under control.
A 2018 study in The Lancet found that people who exercised regularly were able to maintain stable blood pressure levels, even during the morning hours. Activities like walking, swimming, or yoga are all great options for managing hypertension.
Another helpful strategy is to start the day with a calming morning routine. Simple activities like deep breathing exercises can help lower blood pressure. A study published in The American Journal of Cardiology found that participants who practiced deep breathing for just five minutes every morning saw significant improvements in their blood pressure.
The exercise is easy: inhale deeply for a count of five, hold the breath for two seconds, and then exhale slowly for another count of five. Doing this a few times each morning can help the body relax and prevent sudden spikes.
Adjusting when you take your blood pressure medication can also make a big difference. Research from the Hygia Chronotherapy Trial showed that people who took their blood pressure medicine at bedtime instead of in the morning had better control over their morning blood pressure.
They also had a lower risk of heart attacks and strokes. This simple change in timing allowed the medication to work overnight, keeping blood pressure more stable in the early morning hours.
In summary, blood pressure naturally rises in the morning due to hormone release and the body’s internal clock. For many people, this is not a problem, but for those with hypertension, it can lead to heart issues if not managed properly.
Simple lifestyle changes like a balanced diet, regular exercise, and a relaxing morning routine can help keep blood pressure stable. Additionally, changing the timing of blood pressure medication may also reduce the risks associated with early morning blood pressure spikes.
Understanding these causes and solutions can help people take better control of their health, protecting their hearts and reducing the risk of serious complications.
If you care about high blood pressure, please read studies that early time-restricted eating could help improve blood pressure, and natural coconut sugar could help reduce blood pressure and artery stiffness.
For more health information, please see recent studies about added sugar in your diet linked to higher blood pressure, and results showing vitamin D could improve blood pressure in people with diabetes.
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